Pistol work
Bench Press
3 x 5
Clean Pull
5 x 3 (ascending o.k.)
Focus on keeping back angle the same off the floor (keep hips from rising first).
Pull-ups (pronated)
3 x 11
In teams of two, each teammate does 4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 75#/53#
Only 1 teammate may be working at a time, so one person is resting while the other is working. Person A does 1 round, then person B does 1 round, then A does 1 round, then B does 1 round, and this continues until each teammate has done 4 rounds.
Tabata Run
A.M.
Pistols
On thick metal 10# plate:
3 w/2 red bands
3 w/1 red band
3 ---
3 ---
On thin metal 10# plate
3 ---
3 ---
All reps were 3 per leg.
Bench Press
240 x 5 x 2
240 x 7
Partner WOD
10:02
My rounds:
1:08
1:07
1:08
1:05
On round 1, I smacked my knee pretty darn good. On rounds 2, 3, and 4, I missed one lunge per round (and thus had to do another) - I can't remember the last time I missed a lunge. Sheesh. Also kind of funny.
P.M.
Pull-ups (pronated)
3 x 11
Clean Deadlift
135 x 3
225 x 3
315 x 3 x 2
315 x 3 with a deficit (feet on 2 x 4s)
Picked up Senechals from the airport, then did the Tabata Run.
Rounds 1 - 6: 7.9 mph
Round 7: 8.0 mph
Round 8: 8.1 mph
Not a PR or even a tie yet, but getting faster.
Showing posts with label tabata. Show all posts
Showing posts with label tabata. Show all posts
Friday 06/17/11
Phil:
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Compare to 06/19/10.
Handstand Practice
Accumulate 3:00 in a handstand (free-standing).
Kiley:
Mini-Tri:
Swim 750y
Bike 13 miles
Run 3 miles
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Compare to 06/19/10.
Handstand Practice
Accumulate 3:00 in a handstand (free-standing).
Kiley:
Mini-Tri:
Swim 750y
Bike 13 miles
Run 3 miles
Saturday 04/02/11
Phil:
Bench Press
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Deadlift
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Kiley:
Long Tabata
8 rounds each exercise of :30 work, :20 rest:
Push-ups
Sit-ups
Squats
Bench Press
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Deadlift
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Kiley:
Long Tabata
8 rounds each exercise of :30 work, :20 rest:
Push-ups
Sit-ups
Squats
Saturday 03/19/11
Phil:
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#
Kiley:
CFE Swim:
4 x 100y, rest :30 between each one. Then 3 x 200y, resting 1:00 between each. Keep within 3 seconds of fastest 100 and 200.
"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#
Kiley:
CFE Swim:
4 x 100y, rest :30 between each one. Then 3 x 200y, resting 1:00 between each. Keep within 3 seconds of fastest 100 and 200.
"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Wednesday 10/13/10
Phil:
Back Squat
3 x 5
Strict Pull-ups
3 x 15
"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)
Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.
Back Squat
3 x 5
Strict Pull-ups
3 x 15
"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)
Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.
Saturday 09/18/10
Phil:
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
Monday 07/26/10
Phil:
Clean and Jerk
Heavy Single
Snatch
75% x 1 x 5
Later:
GHD sit-ups
2 x 30
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
6:00 rest
500m row
Clean and Jerk
Heavy Single
Snatch
75% x 1 x 5
Later:
GHD sit-ups
2 x 30
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
6:00 rest
500m row
Saturday 06/19/10
Phil:
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Handstand
3:00
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Handstand
3:00
Wednesday 05/19/10
Phil:
Back Squat
5 x 5
8 x 200m sprint
Full recovery (2-3 min)
Kiley:
CF
Press
Try to find new 1RM
Bottom to Bottom Tabata Squats
8 rounds of :20 on, :10 rest with rest being done in the "bottom" of the squat
CFE Bike
4 x 2 miles holding best possible pace. Do not slow more than 5 seconds. 2:00 recoveries.
Back Squat
5 x 5
8 x 200m sprint
Full recovery (2-3 min)
Kiley:
CF
Press
Try to find new 1RM
Bottom to Bottom Tabata Squats
8 rounds of :20 on, :10 rest with rest being done in the "bottom" of the squat
CFE Bike
4 x 2 miles holding best possible pace. Do not slow more than 5 seconds. 2:00 recoveries.
Saturday 01/30/10
Monday 08/17/09
Location: CHS
Time: 7:00 p.m.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record your total reps from all 32 intervals. Usually we've scored this one the same as "Tabata This," i.e., we've just counted the lowest score rep score from each exercise and added those four numbers to get our total score. This time we're going with how the main site prescribes it.
Time: 7:00 p.m.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record your total reps from all 32 intervals. Usually we've scored this one the same as "Tabata This," i.e., we've just counted the lowest score rep score from each exercise and added those four numbers to get our total score. This time we're going with how the main site prescribes it.
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